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CFS Pacing Toolkit
Introduction
Welcome and Introduction (2:04)
Important Disclaimer - Please Read First
Getting Started with Pacing
What is Pacing? (1:47)
Finding Your Baseline (General Rule of Thumb) (0:55)
Different Stop Rules (2:09)
The Different Types of Energy We Use (1:15)
Tools to Help You Reduce Your Activity Level & Reach Your Baseline
Reducing Your Activity Level: One Approach: The 4P's and 3D's. (1:22)
Another Approach: The Time Management Matrix (Adapted): Stage 1 (2:53)
The Time Management Matrix (Adapted): Stage 2 (1:04)
Reflecting On The Consequences of Where You Focus Your Time & Energy (2:01)
Have You Reached Your Target Baseline Now? (1:23)
Creating Your Pacing Plan
Creating Balance Throughout Your Day, Week & Month (1:53)
Energy Hacks (1:29)
Building In A Buffer For Unexpected Events (0:58)
Pacing Plan Creation and Keeping An Activity Diary: Example 1 (2:05)
Pacing Plan Creation and Keeping An Activity Diary: Example 2 (2:27)
A Word On Mental Fatigue (Brain Fog) (0:47)
Bringing It All Together!
Recap (3:07)
Crashes and Pacing Up (3:24)
Bonus Material!
Mindset and Reframing: Acceptance and Reframing of Setbacks (3:26)
Other Lifestyle Factors to Improve Your Energy Production (4:08)
Bringing Regulation To Your Nervous System (5:54)
Additional Resources
You Have Reached The End
Congratulations! You Have Completed The Course! (1:30)
A Word On Mental Fatigue (Brain Fog)
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